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Protein: Why Is It Important? How Much Do We Need?




Protein is known as one of the most vital nutrients that your body requires to maintain its general health. When considering your healthy and balanced lifestyle, protein should be at the top of your list. In this small article, we will be taking a look at protein and why you need it in your life. We will also give you a few examples of the types of protein that you can consume, as it’s a misconception to believe that animal proteins are the only type. What’s more, we outline the recommended amount of protein per day and address the many reasons why protein is a vital ingredient for a balanced diet. So, keep reading to learn more!

What is Protein?

Proteins are usually called the building blocks of life for us humans. After all, they help to repair and look after our bodies as they break down into essential amino acids. Did you know that your muscles, skin and hair are directly influenced by the amount of protein that we consume? Well, it is! You can consume animal protein and there are also plant-based options. It’s critical that you incorporate protein into your diet in some way, and there are plenty of ways to do so.

Sources of Protein

So, what types of food are sources of protein? Generally speaking, animal protein is one of the best forms of protein that you can consume. This is because it provides essential amino acids in the correct ratios, allowing your body to make complete use of them. This is largely due to the fact that animal tissues are similar to the tissues in the human body. Examples of animal protein include eggs, fish, meat and dairy. If you consume a mixture of these products daily, then it’s likely that you’re getting a sufficient amount of protein.

In case you follow a vegetarian or vegan diet or you have food intolerances, then consuming a sufficient amount of amino acids and protein can become more of a challenge. Some examples of plant-based protein include tofu, beans and lentils.

Why is Protein Important?

Now let’s address why protein is so important and the ways that it can benefit your life.

Protein and Weight Loss

Protein can help you to lose weight, making it an important part of a healthy diet. Evidence has suggested that eating protein can help to boost your metabolic rate and reduce your appetite. It’s been reported that protein is more effective than carbs or fats at keeping you full, therefore stopping you from overeating or consuming too many calories.

Protein can also help to prevent weight gain. For example, one 2004 study published in the International Journal of Obesity found that increasing the protein intake of the study participants from 15% to 18%, reduced the amount of fat that they regained after they lost weight.

So, in case you are looking to lose weight or maintain your weight loss, then it’s a great idea to up your intake of protein. Not only will it help to keep you feeling fuller for longer, but it will also be healthy for your body.

Protein and Gaining Muscle Mass

Your muscles are primarily composed of protein, and therefore this makes protein essential to maintaining and increasing your muscle mass and strength. If you wish to gain muscle, then you will need to increase the amount of protein in your daily diet so that your muscles can rebuild and repair. Therefore, alongside exercise, such as weightlifting, you should increase the amount of protein as this is your best chance of seeing the results you desire.

If you wish to maintain the muscle you’ve worked hard to build, then it’s a good idea to increase your protein consumption if you’re losing body fat. This can help to prevent you from losing your muscle mass while you lose fat when you diet. But if you’re short on time and unable to prepare a meal, protein supplements like Naturecan’s Clear Whey Isolate may come in handy. You can easily add them to shakes, smoothies, yogurt and more to increase your protein intake and fullness factor.

Protein and Bone Health

Consuming the recommended amount of protein daily can help to maintain the health of your bones. This includes both plant-based proteins and animal proteins. There’s a variety of studies out there that indicate protein has plenty of benefits for your bone health.

For example, one study that was published in 2009 found that people who consume more protein maintain a healthy bone mass as they age. This means that they have a lower risk of developing bone fractures and osteoporosis. Therefore, it’s a good idea to increase your protein as you age, as it can help to prevent diseases and injuries. Coupling this with plenty of movements, such as walking or jogging, can also contribute to keeping your bones healthy and strong.

How Much Protein Do You Need?

It’s generally recommended that you consume 0.36 grams of protein per pound (0.8 grams per kg) of your body weight. Therefore, if you’re a sedentary man, this would equate to roughly 56 grams per day, while if you’re a sedentary woman, you should consume 46 grams per day. This isn’t an exact science, as we are all individuals. This means that we will have different genetic make ups, height, weight, muscle mass, age, activity level and more. This means that you will need to take this into account when calculating how much protein your body needs. For example, you may wish to up your protein intake if you’re trying to gain muscle or lose weight.

Final Thoughts

There we have it – all the reasons why you should make sure to consume your daily recommended amount of protein. There are many different types of protein for you to choose from; therefore, you can tailor your protein to align with your lifestyle and needs. Consuming protein can help to build muscle strength, maintain the health of your bones and help you to lose weight. So, what are you waiting for? Head down to the shops and fill your basket with plenty of protein-rich foods. Your body will thank you!

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7 Things Men Should Do After 50




If you’re a middle-aged man, you may have crossed the invisible line from “young and active” to “old and tired.” Sure, your friends still tell you that 50 is the new 40. Yet, deep down, maybe it’s not that simple. Your doctor tells you to lay off the bacon cheeseburgers because of your high cholesterol. You don’t know where to start with all these new apps on your iPhone, and how do those new pants fit?

Now’s a great time to take stock of what you want out of life and develop a plan for what comes next – lifestyle changes and finances.

1. Clean Up Your Act

Let’s face it, you’re not perfect. You’re feeling tired and sluggish, and your doctor wants you to cut back on fatty foods. You’ve been living large for too long.

Start by cutting out a few indulgences – junk food and booze, for instance. You could even replace a few drinks with walking around the block.

2. Don’t Suffer in Silence

If you experience erectile dysfunction, go to your doctor to get tested for diabetes or high blood pressure. There’s a lot you can do about it now, rather than after you’re 50 (and too tired to do anything.. There are medical solutions to erectile dysfunction, such as Viagra. Visit to check out the available options.

3. Pay Off Your Debts

Your relationships may be in a slump, and your bank account isn’t making the cut on its own. Still, some tangible things could get you out of debt. Pick up the phone and call your credit card company and ask them about lower interest rates.

4. Lift Weights

Beat boredom with some physical activity. Lifting weights will do more than just make you feel good about yourself. Instead of feeling frumpy, your muscles will be strong enough to help you stand up straight, walk without a cane, or even lift that box of books.

5. Do Something Nice for Someone Else

It’s easy to take for granted everyone around you – your friends and family, your co-workers, and customers (who have no idea they’re the reason you can afford a new pair of shoes.. Give people a little love each day by surprising them with flowers or an unexpected gift.

6. Set Goals

Focusing on what you want, instead of what you don’t want, will help you make more informed decisions.

Do this by creating a target date for retirement, analysing your financial situation, and setting up a budget to track expenses. Now’s the time to start saving, investing, and getting ahead. In the end, you’ll have no regrets once you’re retired.

7. Start Meditating

When stressed, our brains release stress hormones that make us feel fatigued. Meditating helps you relax and refocus on the present moment instead of the past or future. It’s also a great way to stay healthy as you get older.

By following these simple steps, you’ll be on your way to a better future and feeling young again. After all, feeling good is half the battle.

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14 Tips to Defeat Constant Fatigue




In today’s fast-paced society, it’s easy to become overwhelmed by the demands of work and life. But no one is immune to the effects of fatigue.

1. Understand the root of your fatigue.

The first step to defeating fatigue is to understand the root cause. Are you getting enough sleep? If you’re not getting enough sleep, your body will start to run on empty, and you’ll experience fatigue. Make sure to get at least 7 hours of sleep every night to stay energized throughout the day.

2. Exercise regularly.

Exercise has been shown to help increase energy levels and fight fatigue. If you can find time for a good workout, it will help you fight off fatigue throughout the day. You’ll be able to remain a good mood and exercising will ensure that your mental health does not deteriorate.

3. Eat healthy foods.

Another key factor in defeating fatigue is eating a healthy diet. Eating healthy foods including whole grains, fruits, and vegetables will help you stay energized and avoid cravings that can lead to fatigue.

4. Avoid over-the-counter medications.

Many people rely on over-the-counter medications to fight off fatigue. However, these medications are often ineffective and can have side effects. If you’re feeling tired, try to avoid these medications in favor of more natural remedies.

5. Drink plenty of fluids.

Drink plenty of fluids to stay hydrated. This will help you stay energized and avoid feeling dehydrated.

6. Take supplements.

If you’re feeling exhausted, supplementation may be an option for you. Many supplements are natural and can help increase your energy levels. It’s always a good idea to consult your primary physician before you take supplements, as you will be able to avoid side effects.

7. Get enough sunlight.

Getting enough sunlight can help you fight fatigue. Exposure to sunlight can increase your energy levels and help you fight off depression.

8. Take breaks.

Taking a break is needed when you experience fatigue. Step away from your work, take a walk, or relax in your favorite chair. This will help you recharge and return with a fresh perspective.

9. Make a schedule.

Setting a schedule can help you stay on track and avoid feeling overwhelmed. Make sure to schedule time for relaxation and rest.

10. Avoid stress.

If you’re constantly feeling stressed, it can be difficult to stay alert. Try to find ways to relieve stress and avoid feeling overwhelmed.

11. Avoid stimulants.

Stimulants like caffeine can help you stay alert during the day, but they can also cause fatigue. Avoid using stimulants if you’re struggling to stay energized.

12. Use natural remedies.

Many natural remedies can help combat fatigue. Herbal supplements, amino acids, and antioxidants can all help restore balance to the body.

13. Connect with others.

Connecting with others can be a key factor in combating fatigue. Whether it’s going for a walk with a friend, attending a yoga class, or joining a social media group, social activities can help boost your energy levels.

14. Also, make sure you’re using the right pillows made of natural materials.

When you use a Hungarian goose down pillow, you’ve invested in a pillow that will give you a good sleep. Depending on how you prefer to sleep, you can always choose from a soft, medium firm, or firm pillow.

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Dealing with Baby Blues – You Can Go Through This




Your baby has finally arrived, so why are you sad? If you wonder what is going on with you, learn that there is nothing wrong. You might have developed the baby blues.

We know you imagined the first weeks spent with your little one as serene and blissful. After all, you waited for this moment for nine months. But the reality is not always as we imagine, and time spent with your baby can rapidly turn into an emotional roller coaster in which you no longer know what you feel about this birth. You do not have to be discouraged or disappointed, as these symptoms are usual for a mother who has just given birth. Your body underwent several changes, and hormones might be just as confused as you. No one says motherhood is easy because it is not. It is a huge life transition that requires time and patience, so stop being hard on yourself. One of the most helpful practices in this situation is to respond to the motherhood challenges with kindness and wisdom, understand your body and emotions, and remember the positive things in life.

Do you wonder why you said farewell to your old life and chose one brimming with day-and-night new-born care? Take a deep breath – there might be the baby blues which make you feel this way. Fortunately, there are methods to combat them. So, consider the following recommendations whether you are having a hard day or suffering from the postpartum blues.

What are the baby blues?

The baby blues or postpartum blues are a mild form of anxiety and depression that manifest through feelings of sadness. Although it is often ignored, this medical condition may require specialised help. The baby blues usually strike within a couple of days of giving birth and can last up to several weeks. Mums dealing with postpartum blues often see a symptom improvement after a few weeks, while others can develop a more severe anxiety disorder or perinatal mood (PMAD). Forms of treatment include psychological therapy and medication, so if there is no recovery sign, do not hesitate to call on a physician to address the issue adequately.

Anyway, there is no need to be worried as you are not the only one experiencing some form or another of postpartum blues. There are, in fact, approximately 80% of postpartum mums with this blue mood.

Mood changes, excessive stress, and bouts of sadness are just some of the many symptoms of this medical condition, but let us dig more into the subject and explore the signs that you might suffer from the blues.

Ways to cope with the baby blues

This condition can often be combatted if you are mindful of some helpful practices like:

  1. Get fresh air. Whenever you have the occasion, go for a breath of fresh air. Vitamin D from sunlight can charge your batteries and alleviate postpartum anxiety. Socialisation, exercise, and relaxation are beneficial outdoor activities you can engage in. You can also go on a walk with your baby. If you worry you are not bonding with your baby, this could help. You can even travel with your little one and show them the world as you see it.
  2. Rest when you can. Although the responsibilities are one hundred per cent more when caring for a baby, it is also essential to find time for yourself. It does not have to be extra, just a bit of relaxation when possible. You might be tempted to solve the daily chores when your baby sleeps, but we highly recommend the contrary. Any task can wait since your health is the most important.
  3. Get some sleep. Contrary to what most people say, good sleep hygiene is possible when having a tiny human in the house. Consider resting while your child is napping – this is the best way for you both to cop some z’s. If you find it hard to relax, you can indulge in a delicious CBD drink or another cannabidiol product (gummies or tinctures) that can help you calm your mind and fall asleep easier. This cannabis compound has surged in popularity lately, and for a good reason, since it addresses so many problems. Many companies and sites like Organic CBD Nugs sell quality CBD, so finding something to align with your taste and needs should not be too hard.
  4. Be empathetic to yourself. It is not the best moment to be hard on yourself. A baby indeed can change your lifestyle, but this does not mean you have to neglect yourself. Now more than ever, be a friend to yourself. Self-love is never wrong. If there is something that makes you forget about the problems around, be it a therapy session or a foamy bath, go for it and regret nothing. Moreover, you can focus more on caring for your baby if you feel good.

Common symptoms of the baby blues

A significant number of new mothers are prone to experience some of the symptoms that are associated with postpartum blues. These usually occur within the first ten days after the baby is born but can last up to 14 days. During this time, you might endure a roller coaster of emotions that can appear puzzling.

The baby blues are indeed confusing but learn that they are a common condition most mums experience in one form or another. And remember that symptoms are not the same for all mothers, although they can be similar. So, if your sister dealt with mood swings, it is not necessarily for you to have the same issue. Instead, you may experience poor appetite or concentration problems.

Among the most frequent symptoms of postpartum blues are:

  • crying inexplicably over minor things or feeling weepy
  • feeling anxious about both your and your baby’s health
  • experiencing insomnia and exhaustion or feeling restless
  • being constantly irritated
  • losing appetite
  • encountering problems in focusing or making decisions
  • crying spells
  • forgetfulness
  • feeling like you are connected with your child
  • mood changes

The stress of caring for a tiny human, sleep deprivation, and hormonal changes contribute to the symptoms mentioned above and constitute the most important factors leading to the baby blues.

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